In the world of sport and healthy living, all persons have a common goal which is the keep good health. But in addition to this objective, some make your workouts by aesthetic, others to improve on a sport and sometimes we do not know very well How to combine strength and resistance training without dying in the attempt to.

Firstly, it should be noted that the objectives of training force and resistance are completely disparate. I.e. a specific strength athlete, usually will not have a great resistance and vice versa. However, you can get to reach a term mean that from my point of view is key and is where lies the balance.

Prioritize the force or resistance

First and most important step, it is choose what we want to give priority, If we want to give priority to force, will have to focus training force, on the other hand, most if we want to train the resistance, will have to focus on training to gain strength.

For example, if you want to train for a triathlon, a crossing or a race, it is clear that our priority will be the resistance without any doubt. But although the bulk of the training must be strength, we must not leave behind force, since a good planning of a strength training, help us to improve also in race, swimming or biking.

Another discipline that is fashionable and of which we have speaking at HowStuffWorks on occasion, is that of Crossfit. We must not forget that this discipline is not the most ideal if you are looking for is to gain muscle mass, but from my point of view, it is a sport that requires us to be functional and ultimately to have a balance, keeping strength and having great cardiovascular endurance.

How many days should I train?

Depends on our objectives, our State way and our way of life, we will have to train more or less days, however, we have the time we have, We always train, will just take more or less to get to our sporting goals.

If we want to prepare ourselves for a Championship and we have begun to practice exercise, we must understand that our body must first adapt training and if we started first training as a professional, our body will be exhausted, we will quickly fall into an overtraining, we use and we surely lesionemos.

So initially we will train a number of days and hours and as our head and our body to adapt and get an adaptation, we can gradually increase these trainings, seeing how our body is able to respond ever better.

The most important thing is to have patience, our body is a “machine” that base of repeating a same effort, adapts quickly and is capable of giving more and more. Do not fall into the error try to train too much from the first week.

How to plan a strength and endurance workout then?

If we seek to further improve our strength, we will prioritize in strength training and if we improve our resistance, as it can happen when we prepare a triathlon, will prioritize in resistance training.

  • Prioritizing strength: one option, if you have 5 days to train during the week, would be the train 3 days full force, and two days to devote them to continuous career, HIIT, swimming or resistance that we want. We must not forget that training force, is much demand the CNS and not interested in being exhausted, so We must eat well and rest conditions always. Another option is to make 5 full days of strength, adding 2 days of HIIT post-pesas.
  • Prioritizing resistance: If our goal is resistance, we can train 3 days of swimming, bike or continuous race and two days of full strength with exercise multiarticulares training. With this we can achieve go gaining strength in arms and legs and whatever our sport, will succeed without a doubt improve our times.

Logically, if you have more time, ideally, be able to make more sessions that want to train, if it is resistance, 5 days over two sessions of strength, and resistance always playing with the intensity of each of the workouts and not forgetting that our body needs rest and mostly very well nourished to get recover from workouts. The high frequency is the best way to improve in any discipline.

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